Statistics say that losing weight and staying fit and healthy always make it to the Top 10 New Year’s Resolution list that people make. However, statistics also say that most people do not adhere to their resolution, or if they do, they find it hard to sustain it for the whole year! You may have been one of those who made this resolution once or twice before but can’t seem to keep it up for the rest of the year.

Setting a goal is good. But goals will only be good on paper unless we take the next steps to do them. How many people do you think know what to do next after writing their new year’s resolution? How can you make sure that you stick to your goal to lose weight, stay healthy, and get fit?

Direction.
After you set your goal for this year to lose weight, stay healthy, and get fit, the next thing that you should do is to get DIRECTION. You don’t just plan to go to a place without looking at the map to know the best route to your destination. The same goes with the goal to lose weight and stay healthy.

Having a training program is the key to get the direction you need to lose weight and stay healthy. With a good training program, you are sure to get the most out of your workouts and that you are not wasting your time.

Measurement.
When you have the proper direction, the next thing you should do is to MEASURE. Your goals should be attainable and measurable. How much weight do you want to lose? Or to better paraphrase the question, how much weight can you lose in a healthy way? On average, it is safe to lose 1.5 to 2 lbs a week with regular exercise that includes strength training and cardio workouts.

Honestly though, weight is only a vague measurement of how fit or healthy you are. Your body weight can be affected by water, muscle mass, bone density, and much more! At 6’2″ Hugh Jackman was 198 lbs when he bulked up for the movie Wolverine. His BMI would be considered ‘overweight’ based on standard values.

What matters more is your body circumference or girth measurement. It is a better indicator for losing subcutaneous fat – the stubborn fat under your skin – than stepping on the weighing scale. When you determine which ones to measure, then you can easily track your progress and know how to keep improving in your training.

Commitment.
Lastly, you need COMMITMENT. This may sound cliche, but again goals are only good on paper unless you commit to doing them. I started to work as a Personal Trainer in a gym in the first quarter of the year.

Many of my clients who I trained signed up for Personal Training thinking that it will help them commit to pursuing their fitness goal. They got the best training program specific to their goals and needs, and I helped them determine how to measure attainable results. But only the committed clients stayed for the rest of the year. Some were always caught up with their work schedule or other errands always seem to get in the way of training. A few realised after a couple of sessions that they were not ready to commit and sacrifice time and energy.

If you want change to happen, you have to commit everything it takes to get the change you want. In my experience in personal training, there are people who pay big money to the gym for one on one personal training and expect that it will make them commit to their goal. It’s a big mistake and a waste of money.

As a personal trainer I can give you direction; I can motivate you towards your goal; and I can challenge you to push yourself more. What I cannot do is to make you commit to show up every training day and to give your 100% every time.

If you are serious about your fitness goal to lose weight, get healthy, and stay fit, then you just need to motivate yourself to follow these three next steps after writing your goal. Find the direction you need so that you don’t feel lost when you train and so that each training day would be worth it. Get an accurate measurement of your goal and reach for specific, attainable results to keep you motivated. Keep in mind that your goal requires long-term commitment. Don’t be overwhelmed but simply take small steps to develop habits that will help you reach your goal.

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Do you think you can commit to your fitness goal to lose weight, get healthy and stay fit? I can help give you direction and support that you need to be successful in your goal. Send me a direct message or check out the SERVICES page.

What is the TRX suspension trainer?
The TRX suspension trainer is the most versatile piece of equipment that anyone can use in the gym, office, or even in your own home! It is very portable and compact yet the exercises can be challenging. Regardless of your fitness level, TRX is a perfect tool for body weight exercises. The TRX training system was created by Randy Hetrick, a former U.S. Navy Seal who wanted to continue developing his physical fitness while on the field. He developed a strap system that can be attached almost anywhere stable to provide resistance exercises using bodyweight. Because the Navy Seals are always on the go, the exercises of the TRX system is best for people who want to workout with limited space and a minimum amount of time.

How does the TRX suspension trainer work?
The TRX suspension trainer offers anyone the same amount of world class workouts for whole body conditioning, anytime you want and anywhere you want to go. It is like having your gym in a bag! You can do different exercises using the TRX suspension trainerthat works the whole body and develops strength, flexibility, balance and coordination to improve your performance. The TRX suspension trainer has a multiple anchoring system that you can attach anywhere so you can continue toning up and working out even if you’re in your home, office, or hotel.

The TRX suspension trainer is a very flexible tool that you can use to work out your coreand burn calories with intense exercises for maximum calorie burn in less time. This is because transition from one exercise to another is quick and easy! Unlike in the gym where you have to set up plates, bars, and equipment, TRX allows many different exercises while using just one tool. You don’t have to line up to wait for your turn on gym equipment. Just attach your TRX suspension trainer to a pole or doorpost and you can do your own circuit workout!

Can I use the TRX suspension trainer?TRX suspension trainer has been used by MMA fighters, professional athletes, and competitive bodybuilders because it delivers results efficiently and effectively. It has also been featured in the Biggest Loser and has proven itself to be an effective workout equipment even for people who want to start in fitness or if your goal is to lose weight. It is a trusted tool by professional coaches and trainers which ensures that it will help you to reach your fitness goals.

Watch the video below for more information about the TRX suspension trainer and see the TRX in action!

What kind of Suspension Training should I get?
If you are someone who is looking for a dynamic bodyweight workout that you can do in your home, get the TRX Home suspension Trainer and anchor, you’ll also receive a workout guide and 6 bonus workouts for 15 to 30 minute sessions. It will help you build lean muscle and burn fat as you workout with just your body weight! TRX will work your core muscles, chest, and even legs and improve your flexibility and endurance.

If you are a trainer or coach who is looking for creative and effective sports conditioning tool, get the TRX Pro Suspension Training Kit which includes videos and workout cards. It also includes workout programs for your clients or team.

If you want to level up in strengthening your core, the Rip Trainer is for you! The Rip Trainer is an innovative system that helps you develop core strength, power, flexibility, and endurance. It is also a portable device that anyone can use anywhere! The Rip Trainer is a functional training tool with exercises that can easily mimic movements in sports and everyday life. It will help you build core strength and burn calories by challenging your body with unequal loads.

Fitness Blender is one of my go-to resources for conditioning exercises and workouts. Most of the exercises are done in a circuit format and uses minimal to no equipment. Body weight exercises are emphasized since fitness blender is designed for people who want to continue working out on their own without needing to go to a gym.

Like any other exercise or intense physical activity, make sure that you are medically cleared for a heavy workout. HIIT is designed for those with a baseline level of fitness in terms of endurance, strength, coordination, and balance. The pace of the workout is fast and the exercises are continuous. If you are not sure about your fitness level, you can watch the video first and try the workout for 1 set at a slower pace. Rest whenever you need to.

Warm up for 5 to 10 minutes before doing the exercise routine and cool down properly after the workout. This video shows a 10 minute High Intensity Interval Training workout that will surely burn calories in less time. The pattern of this HIIT is 20 seconds continuous work to 10 seconds of active rest (20 seconds ON, 10 seconds OFF) done for 2 straight rounds per exercise. You will be doing only two exercises: Sidewinder Mountain Climbers and Toe Touch Jacks.

High Intensity Interval Training (HIIT) is a kind of workout that alternates between an intense burst of exercise and a short active rest. It is somewhat a mix of anaerobic and aerobic exercises that is sure to fire your metabolism. The workouts are shorter and may or may not require equipments.

According to studies, HIIT has been shown to significantly reduce subcutaneous fat (don’t mind the technical term- fat burned is good news! There’s even a study that it burns abdominal fat specifically, more than other forms of exercise), improve body composition, develop VO2 max (the capacity of your lungs and body to deliver and use oxygen), and insulin sensitivity. It also burns more calories and increases what is called “post-exercise fat oxidation” –you keep burning even after the workout! A new study also suggests that HIIT results in the same health benefits that we get from endurance activities that take twice or thrice the time.

Below is a sample HIIT that you can do at home using only bodyweight! You can add small weights or theraband as you progress. Do each exercise for 40 seconds, then do an active recovery exercise for 20 seconds. The active recovery aims to keep your metabolic level high even in between your sets.

The mixed smell of iron, sweat, and rust wasn’t really lovely but I guess my olfactory nerves eventually got accustomed to it. I first took up Weight Training class as my second P.E. of choice, thinking that improving my anaerobic capacity would be of more benefit for me since I have asthma. I thought that getting stronger first would be better for me, before I undertake physical activities that require more aerobic component (The next P.E. I was thinking of taking was Swimming. If you’ve read Part 1, you’ll know why). However – having no background in sports training – it was in that class that I was first able to understand, apply, and experience the Principles of Training.

Here are some of the Principles of Training that would help you train better as well:

Individuality. I knew how un-fit I was and I wanted to improve and get stronger. This principle may be one of the most gracious – it implies that each person or athlete has their own individual differences, and the training program must consider those differences. What worked for one person might not work for another. You can’t simply copy what the other person does in the gym and expect the same results in the same time. For a long time -and even until now – coaches have been implementing a ‘one size fits all’ approach to training, sometimes even copying the training program of a winner’s team. This might result to undue load and stress to the athlete.

Physiological, social, and psychological differences must be considered before doing a training program. I learned about the different somatotypes or body types – the endomorph, mesomorph, and ectomorph. I was somewhere in between an endomorph and a mesomorph, so I should not expect to look skinny like an ectomorph, and I ought to capitalize on my own somatotype. I also realized that I work out better when I am on my own, or at least have my personal space in the gym. Some people won’t work out without a ‘workout buddy’ or a ‘spotter’ – for me, I am able to focus more when there’s no one looking.

An individualized training program will help the person or the athlete achieve improvements in strength and performance more efficiently. If you are training with a group of people, modifications can be incorporated for your individual needs. Last but not the least, be realistic and set goals according to your individuality.

Specificity. This is also known as the SAID principle – Specific Adaptations to Imposed Demands. This simply means that our bodies adapt to the specific mode of training and stress that we put into it. If you swim, you’ll get faster and stronger at swimming but you won’t be improving at another skill, say, throwing. This means that you have to work the same muscle groups that work for the movement or skill that you want to improve. Also, you have to be specific to the type of training that you will be doing, if it will be aerobic or anaerobic in nature.

For me, I didn’t improve much of my aerobic capacity when I started because I just focused on lifting weights and training for Powerlifting. If you’re just doing weights at the gym, you won’t develop your legs or any other part of your body if you just do bicep curls.

Progressive Overload. This may be my ‘favourite’ principle among the list. It suggests that to see improvements in training, a person must exceed the level of stress applied to the body that he/she is accustomed to. You must do more than what you are used to doing so that you will see the results you want to see. Challenge yourself every workout. Give your maximum effort, and may be even a little more. But as much as overloading our system is important, we should remember to do it progressively. The body adapts to the gradual increase of stress placed on the body during training. Additional load can be applied either to Volume – the amount of repetitions that you do the exercise; or the Intensity – the amount of effort to maximal that you apply to do the exercise.

Detraining (Reversibility). Our body is designed very well to adapt that it even adapts even if we do nothing! This principle is sometimes referred to as the “use it or lose it” principle. Studies show that athletes who stop their sports and training eventually loses the fitness and skill components over time. You lose fitness when you stop exercising and how quickly you lose fitness depends on factor such as your fitness level when you stopped, how long you’ve been exercising, and how long you stopped. For conditioned athletes, studies show that they become detrained after three months of not exercising. However, for sedentary and beginning athletes, studies shows that stopping exercise only after two months brought them back to their original fitness level!

All of us has reasons to stop exercising or training for a while. This principle reminds us to take it easy whenever we go back to training. During college and being part of the Powerlifting team, there were many times that I had to stop training for a few weeks and even a couple of months because I needed to study for an exam or finish a paper. This principle works with progressive overload because I had to go back to lighter loads and progress again before training for another competition. The good news according to research is that athletes and more trained individuals are able to retrain faster even after a long break.

Recovery. Last but definitely not the least is the Principle of Rest and Recovery. This principle of rest applies to both the short rest needed in between exercise sets and the longer time intervals of several hours up to 2 days after an intense workout. Our bodies need time to recover from the loads and stresses of training and even competition for it to adapt. The body repairs and strengthens itself during this time out period – muscles add up (or enlarge) fibers, additional neurons get recruited, and the capacity of your heart and lungs improve. Apart from the physiological, this principle also allows for psychological adaptations.

Exercise or any physical work damages and breaks down the tissues in our bodies, and intense activity depletes energy stores. Overtraining and not giving the body enough time to repair these tissues and replenish lost energy would then be detrimental to training and might even result to injury. There are times that we can get too hyped up to work out, join races weekly, and cause our body to be overtrained. Remember that Recovery is as important as training – it is during the Recovery period that your body gets stronger and adapts to the stress of training.

Applying these Principles of Training definitely helped me improve my strength and performance in my sport. I was able to know if I’m doing too little or too much, and which exercises and type of training would be the best for my sport. Considering these things is important in making an effective training program and achieving fitness and athletic goals.